CrossFit – Sat, Jul 29

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

4:00 Row or AB

2 Sets

4/4 Shinbox Extensions

2/2 Pigeon Pose

2/2 Sampson Stretch

~~into~~

2 Sets w/empty bar

8 Deadlift

8 Hang Cleans

8 Strict Press

8 Kip Swings

Metcon

The Seven (Time)

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
KB Weight 2 pood is 70lbs, 1 pood is 53lb

Partner Vesrsion (Time)

With a Partner

Complete the above WOD

Alternate movements throughout the WOD

Example:

~~Round 1

P1 HSPU

P2 Thrusters

P1 K2E

P2 Deadlifts

P1 Burpees

P2 KB Swings

P1 Pull Ups

~~Round 2

P2 HSPU

P1 Thrusters

P2 K2E

P1 Deadlifts

P2 Burpees

P1 KB Swings

P2 Pull Ups

etc…